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Beat Boredom with Circuit Training by Angelena Riggs

July 31, 2014 By Leave a Comment

When it comes to lifting weights, doing the same old thing every day can get boring and make you tempted to skip workouts. If this is the case, give circuit training a try. Circuit training consists of taking 3-5 exercises and doing them consecutively with no rest in between. An example of this would be to perform push-ups, biceps curls, triceps dips and mountain climbers all in row, then rest for up to a minute before performing the same circuit 2-3 more times. Circuit training allows you to get more done in a shorter amount of time while keeping your heart rate up. Keeping your heart rate up for most of your workout means burning more fat the entire time spent working out. Add that to building muscle, and your body will be a fat burning machine.

There are endless ways to create circuits, even adding in plyometric moves or treadmill sprints to your circuits to log cardio while lifting weights. Choose the cardio machine you like the best and after each circuit do 1-2 minutes at a high intensity to get your heart rate up. Working out this way also makes the time fly by and keeps workouts interesting. If you don’t have hours to burn at the gym, circuit training is going to be the best thing for your goals and your schedule.

Here is a sample circuit training workout:

Squat with dumbbell shoulder presses- 15 reps

Seated on stability ball biceps curls- 15 reps

Plank holds- 45 seconds

1-2 Minutes treadmill sprints

*Repeat 2-3 times

Create the circuits that fit your weekly workout schedule. Stick with the same schedule for 4 weeks, and then change it up to keep from getting bored and to keep your body challenged!

Angelena is a mom, healthy living blogger at On Fire Fitness Healthy Living (www.OnFireFitnesspt.com), a NASM Certified Personal trainer and Fitness Nutrition Specialist. Her goal is to inspire others to take the steps to living a healthy lifestyle. Visit Angelena on Facebook and on Twitter.

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3 Simple Exercises for Kids by Brett Klika, C.S.C.S

July 29, 2014 By Leave a Comment

Research suggests active kids get better grades, are less likely to become obese, and are more likely to continue being active into adulthood.  The same research goes on to suggest active families create active kids! With television, video games, and other inactive distractions, sometimes today’s youth need some encouragement to get off the couch and get moving.

What’s more encouraging than a little friendly family competition that gets everybody moving, smiling, and making exercise part of a happy, healthy lifestyle? Try these 3 fun, simple exercise “contests” with your kids.

For video on these family challenges, CLICK HERE! (http://spiderfitkids.com/fit-family-challenges/)

#1: The Mobility Master
1.  Grab a broomstick or other rod about 3 feet in length.
2.  While standing, place the broomstick on your back, in line with your spine.
3.  The hands should hold the broomstick in the small of the back and behind the neck.
4.  Keeping the back of the head, upper spine, and tailbone in contact with the broomstick, bend at the hips as if you are bowing.
5. Knees can be slightly bent at the start, but cannot continue to bend.
6. If the head, upper spine, or tailbone lose contact with the broomstick, you are out.
7.  The winner is the one who can bend the furthest keeping everything in contact with the broomstick.

#2: The Get- Up Guru Challenge
1. Sit on the floor with the arms crossed across the chest.
2.  Using any movement strategy you wish, except for crossing the legs or rotating the entire body to face another direction, come to a standing position without using your hands or arms.
3. If you can get up straight from your rear to your feet without coming to your knees or crossing your legs, you are a Get-Up Guru!

#3: The Jumping Jack Speedster
1.  Set a timer for 20 seconds
2.  When the timer starts, perform as many jumping jacks as possible in 20 seconds.
3.  For a repetition to count, arms must remain straight, they must touch the sides of the legs at the bottom and the hands must touch above the head.  Crown the fittest family member!

A family that moves together, THRIVES together!

Brett Klika, CEO of SPIDERfit Kids (www.spiderfitkids.com) is an award winning personal trainer, author, and international motivational speaker inspiring men, women, and children around the world to create a culture of wellness in their home and live the best version of their life.  To contact Brett with questions or comments, email him at brett@spiderfitkids.com.

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Refreshing Chocolate Smoothie by Helen Agresti, R.D.

July 25, 2014 By Leave a Comment

Energizing Cacao/Chocolate Smoothie

This chocolate smoothie is long overdue.  Chocolate is our favorite superfood- thanks to cacao. The bean of the cacao plant is the main ingredient of all chocolate and cocoa products. What makes it a superfood?  It is naturally rich in antioxidants, magnesium, iron, and fiber.  Cacao is low in calories and doesn’t contain any sugar.  We incorporated a date and some honey to naturally sweeten this deliciously energizing smoothie.  The flax meal and chia seeds offer additional fiber and staying power.  It’s perfect for refueling and replenishing after a workout.

Blend together…
•    2 c ice, crushed
•    ¾ c vanilla almond milk, unsweetened
•    2½ tablespoons 100% cacao powder, raw
•    1 date, pitted, finely chopped
•    2 teaspoons honey
•    1 teaspoon chia seeds
•    1 teaspoon flax meal
~Blend until smooth and enjoy drinking super!

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

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Swimming and your Heart Health by Becky Flanigan

July 23, 2014 By Leave a Comment

The more you exercise a muscle, the stronger it gets – and that includes the heart muscle. Since over a million people will suffer heart attacks each year, doing things which will make the heart stronger just makes good sense.

Why is swimming such good heart exercise?

The cardiovascular aspect. The resting heart rate is about 10 beats per second lower when a person is in the water, and the maximum heart rate will be 10 to 30 beats lower in the water. A swimmer’s heart will pump the same amount of blood as in other exercise, but do it more slowly. While no one completely understands why this happens, it is thought to be due to decreased gravity and the lower temperature of water. This gives swimming an advantage over land exercise, allowing the heart to grow stronger and pump more oxygen to the body. Here are a few resources with more information:

Swimming Saved My Life

Heart Health and Swimming Pools

Swimming and Heart Health

Lower risk of heart disease. Swimming burns calories and builds muscles, so a regular regimen of water workouts will boost the metabolism. This will help in managing weight, which will reduce the risk of obesity and heart disease. The American Heart Association states that 30 minutes of aerobic exercise each day lowers the blood pressure, which also reduces the risk of heart disease.

Check with the doctor. Before you begin a swimming routine to improve your heart health, check with the doctor, to make sure she/he clears you to exercise. Ask him how much exercise you should begin with. While the guideline for adults is 30 minutes of moderate intensity exercise, set that as a goal to work for over time – don’t just try to begin at that level.

Start slowly. If you are new to working out, particularly swimming, don’t overdo at first. Swimming is a strenuous form of exercise, so it is suggested that beginners start with 12 to 20 minutes of swimming, and over time, let the length of your swims gradually increase. The best beginning stroke is freestyle.

To get in a great aerobic workout, which strengthens your heart without stressing other body parts, it’s tough to beat swimming. The best bonus – how great you feel after a good swim!

Becky Flanigan writes for AnApplePerDay.com, and her areas of expertise are kids and parenting, exercise and health. She is avid about her workouts, which have ranged from aqua jogging to marathon training. She and her husband Ed also enjoy entertaining, and taking vacations with their 3 kids.

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Build a Simple, Satisfying Salad by Laura Maydak

July 21, 2014 By Leave a Comment

Build a Simple, Satisfying Salad (& Examples to Get You Started):

It’s time to end your love-hate relationship with salads.  Learn to find the right balance between flavor and nutrition by following these tips:

1. Choose a Leafy Base (at least 2 cups)
- Darker greens are more nutritionally dense.  While iceberg lettuce isn’t bad, you get more nutritional bang per bite with darker greens.

2. Choose a Lean Protein (3 – 4 oz)
- Prepare your protein in a healthy way (grilling vs. frying), and don’t forget vegetarian sources – use these proteins alone or in combination.

3. Choose a Healthy Fat (1-2 serving – amounts vary by ingredient)
- Certain vitamins and phytonutrients in fruits and vegetables need fat for absorption – so don’t leave it out!  Keep serving size in mind, though – more isn’t necessarily better.

4. Bulk it Up with Fruits and Vegetables
- Pump up your salad’s color, volume, and nutritional value – just be cautious of the serving sizes for starchier vegetables.

5. Jazz it Up
- These toppings aren’t necessary, but they add extra flavor.  Some are higher in carbohydrates and fat than others – so consider your needs, and choose portions wisely.

6. Dress it Up
- Use citrus juice, vinegar, or olive oil-vinegar mix.  If using store-bought dressings, read the Nutrition Facts panel and ingredients to choose the best option.

Here are some examples to get you started:

Southwestern:
- Base: Romaine
- Protein: Black beans and/or grilled chicken
- Healthy Fat: Avocado or olive oil-based dressing
- Bulk it Up: Carrots, corn, onions, peppers, tomatoes
- Jazz it Up: Cilantro, low-fat cheese
- Dress it Up: Lemon or lime juice (Bonus: This will help keep the avocado from browning!) or olive oil-based dressing

Mediterranean:
- Base: Mixed greens
- Protein: Chickpeas, tuna or salmon (Bonus: Fatty fish double as a protein and healthy fat)
- Healthy Fat: Fatty fish, olives, olive oil-based dressing
- Bulk it Up: Artichoke hearts, cucumber, peppers, red onion, tomatoes
- Jazz it Up: Low-fat/fat-free feta cheese, whole-wheat orzo
- Dress it Up: Vinegar or olive oil-based dressing

Roasted Vegetable:
- Base: Kale
- Protein: Grilled chicken or tofu
- Healthy Fat: Olive oil-based dressing or walnuts
- Bulk it Up: Roasted – Asparagus, broccoli, carrots, cauliflower, mushrooms, onions, sweet potatoes
- Jazz it Up: Low-fat cheese, wheat berries
- Dress it up: Lemon juice or olive oil-based dressing

Laura is currently a graduate student in the University of Pittsburgh’s Coordinated Masters in Nutrition and Dietetics program on her way to become a registered dietitian.  Connect with Laura on LinkedIn or on twitter (@lmaydak) for motivation and tips to live your healthiest, happiest life – all given with a healthy dose of humor.

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How to Choose a Running Shoe by Jason Saltmarsh

July 18, 2014 By Leave a Comment

Be good to your feet! Choosing the right running shoe is one of the most important decisions a runner must make. The wrong shoes can lead to injury, discomfort, or end your running career before it begins. However, choosing the right shoe will keep your feet happy, support your unique running mechanics, and make the miles fly by.

How to Choose the Right Running Shoe for YOUR feet.

1. Foot Type and Gait Analysis
We all have unique physical attributes. The first step to finding the right pair of running shoes is to determine your individual needs. Do you have flat feet or high arches? Do you pronate or supinate? Are you a heel-striker? These are difficult questions, especially for beginners. Fortunately, there are experts available (at no cost) to analyze your specific needs and point you in the right direction. Find your local running specialty store and pay them a visit.

2. Don’t Believe the Hype
Be careful not to get caught up in the marketing hype that shoe companies use to sell their products. Every year there are claims to be the new innovative product, however you’ll want to go with something that has been tested and validated.

3. Comfort Over Style
Once you know the type of shoe you need, the fun begins. Try on as many shoes as you can. When you find a shoe that feels good, you’ll know it right away. Your running shoes should provide plenty of wiggle room for your toes while remaining snug around your heel. Hopefully, you find a shoe that looks as good as it feels.

4. Run Before Buying
Run in your shoes before purchasing them. Most specialty stores will allow you to take a quick run in their shoes before you buy them. If you purchase online, look for companies that will allow you to return them after taking them out of the box for a run. The run test should be done at your regular running pace to determine fit and feel.

Jason Saltmarsh is a competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he raced his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com

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Weight Training: Why You Should Start NOW! By Angelena Riggs

July 16, 2014 By Leave a Comment

If you’ve never ventured to the weights section of your gym, then you are missing out! Weight training is the fastest way to speed up your metabolism and give you a tight tone look. Weight training isn’t only good for your appearance either it is so great for your overall health.

Here are the top 5 benefits when it comes to weight training:

1. Lose or maintain your weight. Wherever you are in your fitness journey, strength training can help you lose body fat or maintain the weight you worked hard to reach. When you add lean muscle your metabolism is revved up and helps to burn more body fat even when you are not working out.

2. You will look lean even if the scale doesn’t change. Muscle weights more than fat, but takes up less space. For example a woman who works out with weights may weight 150, and her friend who doesn’t also weighs 150, the woman who strength trains will look leaner and fit.

3. It maintains or improves your bone density and muscle mass. Studies have shown that weight bearing exercise is the best way to increase or maintain your bone density and muscle mass as you age. Both of these tend to decrease with age, the best way to slow this loss, you guessed it lifting weights! This will improve your quality of life as you age.

4. It is important for your mental and emotional well being. When you work out you are releasing endorphins which improve your mood. The more consistent you are with your workouts the more benefits you will see. Exercise is also a great anti-depressant and helps to improve your quality of sleep. Have you ever finished a workout and felt like you can take on the world?

5. It reduces your risk of injury and illness. Strength training helps to increase the strength of your connective tissue, muscle and tendons which improves your range of motion in every day life, thus leading to less injury. Regular strength training also helps to strengthen your immune system. Who doesn’t want fewer sick days?

Angelena is a mom, healthy living blogger at On Fire Fitness Healthy Living (www.OnFireFitnesspt.com), a NASM Certified Personal trainer and Fitness Nutrition Specialist. Her goal is to inspire others to take the steps to living a healthy lifestyle. Visit Angelena on Facebook and on Twitter.

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Fitness Blunders by Nicole Bryan

July 14, 2014 By Leave a Comment

Slamming the weights, not wiping down the equipment after your use or cutting in one someone else’s superset without asking! These are all etiquette oops-a-daisies in the gym. There are also misconceptions in the science of doing exercise that you’ll see often in the gym. Are you guilty of any of these?

Doing too much too soon. As a basic principle your body’s job is to always adapt to what you’re doing. Your muscles will adapt to the load of your workout by becoming stronger, when the load is appropriately increased in small intervals that is. Performing too many exercises too soon will place harmful stress on muscles, as well as your tendons and ligaments leading to injury.

Using momentum. Another basic principle in the science of exercise is control before load. If you are unable to control the weight you are lifting, it is too heavy. Decrease the weight before causing injury. Control means you should be able to stop the movement at any time during the range of motion. If this is not possible, momentum has taken over in place of your working muscles. Bouncing through exercises is a waste of time and more importantly, will lead to injury.

Doing the same thing all the time. Performing the same exercises for months on end will lead to a plateau. If you perform the same workout, same weight, same order, same exact exercises, your body will no longer be experiencing overload which means your body will cease becoming stronger.

Rushing through your workout. Rushing through your workout will cause your form to suffer, therefore increasing chance of injury. If the duration of your workout is overwhelming, it will be unsustainable. In turn you won’t be consistent. Since consistency is the key to your body changing, if you are hurrying through your workout to get it all in, it’s time to re-evaluate our exercise plan or change your schedule to allow for the extra time in the gym.

Pushing through extreme range of motion. More is not necessarily better in regards to exercise; the same rule applies to range of motion. Moving in a greater range of motion is not always best, because you’ll sacrifice stability. It’s important to stay in the range of motion where the resistance is the greatest on the goal muscle.

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Mix it up!

July 11, 2014 By Leave a Comment

Get Fit Quick Tip

Mix it up! Change up a component of your workout routine every 4-6 weeks to:

Keep results coming. Your fitness will improve while adapting to a new challenge.
Increase motivation. Your mind and focus is required when learning new exercises or skills.
Decrease risk of injury. Changing the angle at which you’re working your body prevents over-training.

 

Our Get Fit Quick tip will always be easy to remember and you’ll be able to implement it the very same day. Our tip will be so clear and concise you’ll be motivated to forward it to all your friends and family to inspire them to live healthy and fit as well.

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Summer Refreshment by Shirley Plant

July 9, 2014 By Leave a Comment

Summer Popsicles- Dairy, Sugar Free and Chemical Free

Making your own homemade popsicles means you control the sugar content and leave behind the chemicals, plus many kids who have food allergies cannot have store bought frozen treats.

Using frozen or fresh fruit and dairy free milks are a great way to provide a healthy treat for kids- add in some ground chia or even hempseeds to add some protein to your pops! Check out the recipes below and enjoy!

Peach Cardamom

Ingredients
2 cups frozen peaches
1- 1 1/2 cups vanilla hemp milk
1 tbsp honey
pinch cardamom

Directions
Blend all ingredients until smooth and pour into popsicle molds and freeze

Strawberry

Ingredients
1 cup frozen strawberries
1/2 cup frozen peaches
1/2 cup full fat coconut milk
1/4 cup chia seeds
1/2 cup coconut water

Directions
Blend ingredients in a food processor until smooth
Pour into popsicle molds and freeze

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

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